Thursday, 7 February 2013

RECIPE: Spicy Butternut Squash Soup

Being a nutritionist has opened me up to a lot of new foods. I've tried, tested, adapted and liked many new food and drinks. One of them is butternut squash. 

A lot of people have asked me how I make this soup, so I decided to share it with you all. I love making it, it's so easy and taste so good. It will fill you right up even without a wholemeal roll. A great winter vegetable, perfect for those cold nights, it will leave you nice and warm inside. 

Here is the recipe I use, adapted from the British Heart Foundation: 

A few squirts of Fry Light
1 onion, peeled and diced.
1-2 cloves garlic, crushed
2 tsp ground coriander
2 tsp ground cumin
1 tsp nutmeg
450g/1lb butternut squash flesh, peeled deseeded and diced
1 potato, peeled and quartered
500ml of homemade vegetable stock (or use water with a bit of tomato puree)
Ground black pepper, to taste
Fresh herb springs to garnish – I used coriander

How to make it:
1.       Heat oil in a large non-stick saucepan. Add onions and garlic, cook over a medium heat for 5 minutes or until softened, stirring occasionally.
2.       Add spices and cook for 1 minute.
3.       Stir in squash, potato, stock and black pepper.
4.       Bring to boil, reduce heat, cover and simmer for about 30 minutes, until tender, stirring occasionally.
5.       Remove from heat, cool slightly and puree with a hand blender or food processor, until smooth. Add a bit more stock if you want it thinner.
6.       Return to heat stirring occasionally until hot to serve.
7.       Garnish with herbs and springs and a swirl of fat-free yoghurt.
8.       Serve in a bowl with some crusty bread.

TIP: If you have some left over, you could either send some to a friend or freeze it for another day: cool completely and freeze in a freeze-proof container and label.

·         You could add celery or a bell red pepper with the onion.
·         Add a tsp of red chillies or paprika for and extra hot taste.

A H Nutritionist
7th Feb 2013

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